As flu cases are increasing across the United States, Bowling Green State University’s (BGSU) Department of Public and Allied Health offers insights and tips for maintaining health during this upsurge.
Dr. Carrie Hamady, chair of the Department of Public and Allied Health and registered dietitian, says that sickness during this time of year is multifactorial.
“Some people say you just need to eat right, you just need to exercise; It’s everything,” said Hamady.
Hamady says that vaccinations, getting rest and staying hydrated are ways to stay healthy during the flu season.
“This time of year, especially this year, the flu is really bad. So, I would say getting vaccinated is really important. Getting adequate sleep is really important and staying hydrated,” said Hamady.
Hamady says that although it’s winter, hydration is still important.
“I think a lot of people, because it’s winter, they don’t think about hydration in this weather like they do in the summer,” said Hamady. You think about all your mucus membranes and all the drainage that you get, and so that hydration helps to get it from getting too thick.”
Getting adequate calories, says Hamady, is a nutritional way to remain healthy during flu season.
“Maybe people are going on diets in January. That can affect our immunity, and so we want to do everything we can to support our immune system, and that’s getting adequate calories,” said Hamady. “Adequate calories mean we’re getting adequate vitamins and minerals through our diet, and that’s really important.”
As vitamins and minerals are significant to our diets, implementing fruits and vegetables into meals is also a way to stay healthy during the flu season, Hamady mentions.
“One thing we know about the average American diet, it’s usually low in vegetables and fruit, and those would be the ways we would get a lot of those vitamins and minerals,” said Hamady. “And they’re also anti-inflammatory and antioxidants too.”
The more colorful our plate is, says Hamady, the more beneficial it will be to the health of others.
“When we think about what we are eating and look at our plate, how colorful is our plate. The more colorful it is, the more polyphenols and antioxidants are on that plate, and those are the things that help keep us healthy,” said Hamady.
Hamady mentioned “My Plate,” the visual nutrition chart created by the United States Department of Agriculture (USDA), as a guide for others to look at when trying to remain healthy.
“A quarter of your plate is protein, a quarter is grains, then half your plate is vegetables and fruits,” said Hamady. “That’s what you aim for at every meal, because you constantly want to be giving your body those nutrients, so that it can use those to fight anything off that might be coming your way.”
Hamady says that food comes first when it comes to remaining healthy. However, Hamady says supplements may be beneficial in certain circumstances.
“We eat foods in totality, and our body uses them in concert with one another. So when you’re just picking supplements here and there, they may be beneficial, but a lot of times, we also need those complementary nutrients to come together and use them in totality,” said Hamady. “Yes, you can take extra vitamin C if you feel a cold coming on, or Zinc. But, it really just shows that maybe it delays the cold by a day or two.”
Hamady recommends consulting a registered dietitian for ways to solidify an individual’s eating choices while remaining healthy. BGSU offers an on-campus dietitian who can assist in a variety of ways.
“Rechelle Bischoff is our campus dietician for ChartWells. She’s really great, especially for people who have allergies, so they can feel safe eating on campus,” said Hamady. “She can help if you’re struggling with any kind of special diet or confusion about how to eat healthier on campus.”
If you are experiences flu symptoms, go to the Falcon Health Center to get checked up. Open Monday through Friday from 8 a.m. to 8 p.m., and Saturday and Sundays from 9 a.m. to 5 p.m.
